Power Clean Fitness Workout #230

Day 47/56

CONDITIONING:
2 Rounds of:
100m Walking Lunge
Max UB Air Squat (Unbroken)

Then;
50 Double Unders

INTENSITY:
12-9-6 Reps for Time of:
Power Clean (155/105)
Front Squat
Bar-Facing Burpees

RESET:
2 Rounds of:
4 Wall Walk-Ups
6 Spiderman Lunges w/ 6 second hold each
10 Toes to Bar

Bear Complex Fitness Workout #115

Day 43/58

INTENSITY:
The Bear Complex
7 Sets of the Sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Complete 5 Rounds (no time component)
Do NOT set the bar down during the 7-set sequence.
Rest no more than 3 minutes between rounds

Penalty: 5 burpees for each time you have to drop the bar during any 7-set sequence.

RESET:
30 Reps in any order of each of the following:
Barbell Roll-Out
Push-Up
Barbell Good Mornings (45/35)
Samson Lunge

Clean Progression Fitness Workout #18

Phase 1 - Day 24/112

Heavy Work:
Clean Progression - Without dropping the barbell, perform the following (one set is one round)
 - 15 Deadlift
 - 12 Clean Shrug (http://www.catalystathletics.com/exercises/exercise.php?exerciseID=93)
 - 9 Power Clean
 - 6 Front Squat

INTENSITY:
Max Effort - 1 mile run

RESET:
10 Minutes, practice
Handstand to Forward Roll
If you cannot "handstand to forward roll", practice forward roll.

The Bear Complex - Fitness Workout #3

Phase 1 - Day 3/112

INTENSITY:
For Time:
The Bear
5 Rounds of:
  7 Sets of the following sequence (75/45)
  (watch the video for clarification).
  Power Clean
  Front Squat
  Push Press
  Back Squat
  Push Press

RESET:
For Quality
 2 Rounds of

29 OCT 2012 - Run, KB Power Cleans, KB Push-Press, KB Windmills

INTENSITY:
5 Rounds For Time of:
400m Run
21 KB Power Cleans (1.5p / 1p)
15 KB Push-Press
9 KB Windmills


RESET:
20 Landmine Walking Lunges (45/25)
60s Cobra Pose
20 Landmine Press
60s Squat Bridge

The CrossFit Clean - what are the standards?

A question was raised by some trainer friends of mine about what CrossFit considers "the standard" for the Clean. Away from the CrossFit world, I think most people agree a solid rack, with the arms parallel to the deck are generally required for a strong, complete Clean position.

In fact (as Ryan Kittrell, Level 1 CF Trainer was kind enough to Google up): "The power clean is best thought of as a jump with the bar in the hands, followed immediately by an upward forward slam of the elbows to rack it on the shoulders." ---Rippetoe

The 2012 Games recently displayed the standard as basically having the elbow in front of the bar. In this video, I explain my thoughts on the CrossFit Clean and a few differences between the actual "Rippetoe" definition and the standard at CrossFit.

Elbows are good - but the head is NOT neutral. Judging by this stance,
he appears to be a little far forward  and above that 90-degree sweet spot

Virtually NO rack at all. What's worse is this gal is posing
for a model-type picture, presumably demonstrating the Clean

I think this may have been at CrossFit regionals or maybe even
the CrossFit Games. This, in my opinion is NO REP. The elbows
are down and the knees are WAY forward. Poor form if nothing else

Just. Freaking. Awesome.

A progression picture. The top is AFTER, the bottom
the BEFORE picture.

08 AUG 2012 - EMOM Power Clean, Front Squat, Push Jerk

INTENSITY:
EMOM, 12 Minutes
1 Power Clean (155/115)
2 Front Squats
3 Push Jerk

RESET:
2 Rounds, 10 Reps of:
Bench Dip
Samson Lunge
Suspended Knees to Elbows

29 JUL 2012 - HSPU, Power Clean, Double Unders

INTENSITY:
For time:
1st Pyramid:
3 HSPU
9 Power Cleans (185/135)
6 HSPU
6 Power Cleans
9 HSPU
3 Power Cleans
Then;
100 Double Unders
Then
2nd Pyramid

9 HSPU
3 Power Cleans

6 HSPU
6 Power Cleans

3 HSPU
9 Power Cleans




Took this from Sam at CrossFit Wichita (http://wichitaoldtownfitness.com ) - it definitely looks like a smoker!! Get ready, Fire Breathers!

RESET:
10 Minutes working on shoulder mobility and flexibility

10 JUL 2012 - 400m Run, Ring Row, Abmat Situps, Power Clean

HEAVY:
Bench Press
Between each set perform:
5 Clapping Push-Ups
5 Strict Pull-Ups

INTENSITY:
3 Rounds for Time of:
400m Run
21 Ring Row
15 Abmat Sit-Ups
9 Power Clean (115/75)

RESET:
2 Rounds of:
60 Seconds "Bottom of the Bench" Dip*
10 Around the Worlds
3 Wall Walk-Ups

*Bottom of the Bench Dip - using a bench press bench, place your hands on the side of the bench with your butt suspended in the air. Drop your butt to the ground or as close as you can get, leaving your hands firmly placed on the bench. You should feel slight pressure in your shoulders :)

28 MAY 2012 - Power Cleans, L-Pull Ups, KB Snatch

HEAVY:
Back Squat
Between each set;
4 Box Jumps
6 KB Swings

INTENSITY:
7 Rounds, for time of:
2 Power Cleans (185/135)
4 L-Pull Ups
6 KB Snatch (either arm)(2p / 1.5p)

RESET:
3 Rounds:
50 Supine Bicycles (1 leg, 1 rep)
10 V-Ups
50' Bear Crawl

26 FEB 2012 - Run, Power Clean, Air Squats

WORK:
5x3 Handstand Push-Ups
3x20 Hollow Rock


WOD:
Run 200 Meters
9 Power-Clean (195/133)
50 Air-Squats
Run 400 Meters
7 Power-Clean
50 Air-Squats
Run 800 Meters
5 Power Clean
50 Air-Squats





POST:
For Flexibility:
Spiderman Lunge - Hold 120 Seconds, each leg
Seated Pike Stretch - Hold for 120 Seconds

Seated Pike Stretch

This is a CrossFit workout for 26 FEB 2012.